Let's start off with some stats.
Age: 19
Height: 5"9 - 5"10 (I really don't know for sure)
Weight: A measley 130 pounds, I am skinny. Unsure of my bodyfat %. Relatively low for sure.
Equipment: Gym membership, swimming pool, jump rope, freeweight set (not until the end of this week), bodyweight.
Goals: To reach a 170-175 pounds at 5-9 percent bodyfat. Increase strength. Speed. Flexibility. And all round athletic ability. I will never stop lifting weights, and living a healthy lifestyle after I reach this. This is a life decision, and I'm taking it all the way to my grave.
Health: No injuries and what not, although I am one unhealthy son of a bitch. Due to poor eating, and no physical activity for so long. My lung capacity is pretty short, I hope to improve it.
Body type: Ectomorph.
History
I've never been big, I've always been a small guy. With no great athletic ability. Because I've never really cared about it before now. I did taekwondo when I was a kid, and have been doing it for the past 6 months when I suddenly matured a bit and really value health and fitness. Unfortunately I was doing it all wrong. Less then a year ago I was at the gym with a buddy of mine for about 1 month and a half before I quit. I got disinterested. But I never really was interested then like I was now. Then I worked up to 150 pounds at my same height now. Why do I weigh 130 pounds now? First it's lazyness, after the gym after some time I lost some of the lean mass gains I made. After I started taekwondo, combined with no other physical activity + inproper and not enough eating. I burned fat and muscle until I'm the 130 pounds I am now. It was good being at 150, I definetly had more fat on me tho. Now after alot of research I've come to realise I was doing alot of things wrong, I really had no idea what I was doing in the gym, and what I was doing with the nutrition side (ate like crap). Anyway, a few months ago I decided I wanted to hit the gym again, to increase my mass and strength, to raise all round atheltic ability and become one heatlhy son of a bitch. Really how it all came about was my sudden interested in Tricking, if you don't know what tricking is. See ->
www.trickstutorials.com . That lead to a rediscovered interest in martial arts, which spawned to what this all is today. So I've spent time doing alot of reading, the more I read, the more I understood and the less I knew. The bulk of my knowledge is from ebooks, forums, and internet articles (bb.com, cursor's corner etc..). But this whole time I still haven't been to the gym to lift any weight. Reason? A few.. money, I had to get it together, bodybuilding is an expensive lifestyle. I suddenly have alot more to pay, I live at home but I'm going to have to buy all my own food. My dad eats like crap. Im tired of eating like crap. Second reason was finding a gym partner. I have a friend who's interested, I still don't know if he's going to join the gym with me. I hope he does. I joined this Friday and I'm starting tuesday. So this is where I am now, writing out this journal. It's the only time I'll have to do it. Hopefully nothing goes wrong and I can start my knew life on Tuesday.
Purpose of this journal.
My purpose for this online journal is the same as anyone else I guess. To hopefully learn more not from the actual writing down my exercises, food log's etc.. but to learn from the member's of the site. Hopefully get some advice on what I'm doing here and there. As this journal will be transcribed directly from the binder journal that I have in my lap.
What you can expect from this journal.
My workout's, my plans, my goals, my progress, my food log's (counting calories and macronutrients), my questions and who knows what else.
The foods I will be eating.
Well I'm definetly going to be counting all my calories, and macronutrient ratios, aswell as the wholesomeness of my selected foods. I'll also be logging how many hours I sleep, and water intake. Also I'll write comments about how I felt that day. I'll be working up to about 3300 calories a day to start. I don't expect to be able to eat that right away. But I'll make it my job. I've created 3 diets to use as guidelines and to start I'll mostly be eating the following foods...
Banana's
Steel Cut Oats
Dark Grape Juice
Raisins
Egg Whites
Whole Wheat Bread
Peanut Butter
Dry Roasted Almonds
Lean Ground Beef
Whole Wheat Pasta
Nature Tomato Sauce
Chicken Breasts
Brown Rice
Mixed Veggies
Apples
Steak
Sweet Potatoes
Green Peas
Turkey Deli Slices
Iceberg Lettuce
Green Peppers
Broccolli
Green Olives
Calorie Wise Italian Dressing
Cereal - Grape Nuts
2% Milk
V8 Vegetable Juice
Walnuts
Grapefruit
Plain Yogurt
Although I'm not going to type out my whole diets here. I'll leave you with my pre/post workout meals, since these are the only things that won't change from day to day.
Pre Workout
Whey Protein
Banana
Creatine Monhydrate
Steel Cut oats
Post Workout
Banana
Dark Grape Juice
Whey Protein
Creatine Monohydrate
Steel Cut Oats
Supplements
Simple enough. I'll be using the following...
Whey Protein
Multivitamin
Flaxseed Oil
Vitamin C Tablets
L-Glutimine
Creatine
And maybe... a casien
protein supplement. (Need it for my sleepstack, I can't stand cottage cheese >_>)
Workout/Fitness/Flexibility Program
First I'll be trying out a 5*5 program as seen here...
http://www.bodybuilding.com/fun/mahler73.htm
I've done research on lots of aspects and types of training, theories and opinions. And what I found out is that I'm really not going to get a huge grasp on this until I get into the gym and start getting some data. So I decided to start with something simple, this program focuses on alot of compound lifts, I like the looks of it. I'll try it for 6 weeks, see how it goes. The only thing about that program is that 2 of the exercises make use of kettlebells, I've decided to change these exercises..
Turkish Whatchamacalits - Side Lateral Raises
Renegade Row - Reverse Grip BB Rows
I'll be doing low-med intensity cardio twice a week (on my off days) to minimize fat gains. Well.. aswell as the other obvious benifits cardio has for my body. This will be some running, jump rope and maybe even a little DDR.
Bodyweight Exercises are something that I haven't worked into my program yet. But I'd like to soon. I want to master my bodyweight. Bodyweight exercises I have my eye on are the following... Pushups, one armed pushups, crunches/sit ups, pistols, planche progression, handstand, handstand pushups, and speed pushups.
Flexibility will be in there too. My flexibility is horrible, I'm going to be stretching every muscle out. My eventual goals are to acheive full splits, front and side. And a nice backbend, controlled all the way to the ground. My flexibility program includes active, static and dynamic flexibility moves.
Putting it all together.
There you have it. I've got alot more on my mind, and in my journal. There's only so much I can say before gouging my eyes out and boring you to death. If you've read this far... WOW, THANKS! I'm not even going to reread this, it's just to friggin much. Don't expect another entry until Tuesday, hopefully I'll have my first workout that day.
Linear Mode
